Blackbird CrossFit – WOD
Back Squat (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Reps)
9 Minute AMRAP
3 Clean and Jerks, 3 Wipers 135# / 95#
6 Clean and Jerks, 6 Wipers
9 Clean and Jerks, 9 Wipers
12 Clean and Jerks, 12 Wipers
Wiper (R+L=1)
BEG: Metcon (AMRAP – Reps)
9 Minute AMRAP
3 Wallballs, 3 Sit-ups
6 Wallballs, 6 Sit-ups
9 Wallballs, 9 Sit-ups
12 Wallballs, 12 Sit-ups
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs